We fear the unknown, what will happen if we go to the interview for the job we don’t feel qualified for. What will happen if you tell your partner how you really feel? The uncertainty and the risk mixed with fear are a recipe for anxiety and just fodder for your inner critic, right?

Well…Brown’s research also shows that vulnerability is the birthplace of love, belonging, and joy — what we all really want. That risk can lead to reward and not just pain.

The inner critic’s purpose is to keep us safe. When something went wrong in your childhood, it planted seeds in your inner critic’s mind that doing that wasn’t safe. It created conditions where you learned what was safe and what was too risky.

This can be as simple as touching the stove when it's hot, so you get burned. You can see then, that in a good way, your inner critic wants to keep you safe. It doesn’t want to see you get hurt. So the next time you go near something hot, you’ll hear an internal warning to be careful or to steer clear.

However, the inner critic doesn’t grow up and mature in the same way. It’s rooted in absolutes and believes every danger is 100 percent true and will happen.

The first time you got your heart broken because you told someone how you felt? Your inner critic will tell you never to talk about your feelings with your partner that openly again. It wants to share the worst case scenario with you, as it believes it is guaranteed to happen in order to stop you in your tracks.

So what’s one to do to know how to stop being so critical of oneself?

1. Call out your inner critic.

Say: "Inner Critic, I hear you. What are you trying to protect me from? What are you so worried will happen? How do you know that’s true?"

2. Thank it for trying to protect you from harm.

Acknowledge that there’s a part of you that exists for self-protection, but sometimes, to your own detriment.

3. Ask yourself: "What if that wasn’t true?"

A million other things could happen. Something amazing could happen. You’ll never know if you don’t take steps forward. What else could be true if you do this?

4. Create a safety net for yourself.

First, get present and recognize where you are. Are you safe — physically safe — where you are? Are you in danger now? If things don’t go as planned, what can you do or what will you do?

5. Write down some motivation, if you have to.

"If things don’t go as planned (good, bad, or indifferent), I’ll call my best friend. Or get a massage. Maybe watch a movie that makes me cry so I can just cry it out. Or go to the gym and hit the punching bag. I'll have a celebratory dinner with my partner. Or a solo dance party to feel the joy of being rewarded for trying and taking the risk. I'll express gratitude towards myself for trying."

We cannot go through life unscathed. If we allow our inner critic to control our lives, we will likely never take risks, step into uncertainty, and expose our emotions. While you may stay safe, you will also not experience the fruits of courage: love, belonging, and joy.

You are the mediator between your own sense of vulnerability and your inner critic. You can experiment with how much risk, uncertainty, and emotional exposure you can tolerate.

Understand your limits and recognize your own growth. It’s amazing how much you’ll surprise yourself when you give yourself permission to go for it.